Exercise Conditioning Programme

Choose the desired Circuit with 2 minute rest after

Exercise 6.
Repeat circuit four times (30 Seconds Each Exercise).
Total time approx 20 minutes.
Circuit A:
Exercise
Exercise
Exercise
Exercise
Exercise
Exercise

1:
2:
3:
4:
5:
6:

Plank position
Crunches (standard)
Reverse crunches (standard)
Double crunches
Back extensions
Press-ups (standard)

Circuit B:
Exercise
Exercise
Exercise
Exercise
Exercise
Exercise

1:
2:
3:
4:
5:
6:

Mountain climbers
Leg scissors
Flutter Kicks
Oblique ankle touches
Standing to press up straight leg repeat
Elbow to knee cycle crunches

Circuit C:
Exercise
Exercise
Exercise
Exercise
Exercise
Exercise

1:
2:
3:
4:
5:
6:

Horse Stance
Bronco Burbees
Prisoner lunges
Prisoner squats
Army Style plank push-ups
Jack Knife

Once circuit is completed 200 repetition Jab / Cross

Pad drill and then into sparring drillssee below:
Jab and cross slip (forward + back)
Parry jab + cross into u-turn duck and strike
On mats without moving feet head movement and
block training
Standard sparring using all known techniques